Gluten is present in most grain foods and processed products, which are also the riskiest for the line. To lighten up, you have to set up new habits.
1. I select my gluten-free starches
For replace wheat, there is no shortage of alternatives: rice, potatoes, buckwheat, quinoa, pulses … But not all are compatible with the line. Thus, potatoes, white or quick-cooking rice, rice flour, chestnut or corn have high glycemic indexes (GI): they promote storage and do not satiate permanently.
In practice : low and medium GIs are preferred: wild, brown and brown rice (basmati, Thai …), quinoa, buckwheat, millet… and their derivatives (flour, pasta, flakes …), sweet potato, legumes (lentils, split peas, white beans …). As their carbohydrate intake is substantial, they are confined to lunch, 30 g raw weight (100 g cooked).
The podium of alternatives to wheat: – Quinoa : with a low GI (35), it is rich in manganese, iron, magnesium and copper, and its protein is balanced. Quick to prepare, it is ideal in salads or hot, as an alternative to semolina. – Buckwheat: consumable cooked like rice, it is mainly used in flour and flakes to make cakes with a little nutty taste. Its moderate GI (40) ensures long-lasting satiation. – Coral lentils : rich in fiber, they are very filling. Quick to cook, they give a velvety appearance when combined with cooking vegetables.
2. I reinvent my breakfast
Beware of gluten-free stamped breakfast products: corn flakes, rice cakes, industrial breads and pastries … with corn and rice flour! With high GIs, they cause blood sugar levels to skyrocket and promote cravings.
This is the time tointroduce new cereals, animal and vegetable proteins and good fats : Eating these varied and quality foods in the morning is the guarantee of eating less the rest of the day.
In practice : we foresee: – a fruit, – a starch with a low or medium GI (buckwheat flakes, quinoa …), – oilseeds (nuts, etc.), – a dairy product or a vegetable juice (almond juice, etc.), – 1 egg or 1 slice of ham.
Or we combine these ingredients in quinoa pancakes, chestnut pancakes, porridges …
3. I remove the basket of bread
Gluten-free breads are often made with high GI flours, and packed with additives when they are industrial. Moreover, take bread doubled with starchy foods : in the end, that’s a lot of carbohydrates during the same meal. 1/5 of a baguette provides about 28 g, or as much as 170 g of lentils or 100 g of rice, for a less satiating effect.
In practice : no bread except occasionally. In this case, you do it yourself (450 g of buckwheat and chestnut flour + 1/3 l of water + 1 pinch of salt + ½ tsp of potassium bicarbonate + 25 g of sourdough) and we take 50 g, instead of starchy foods. You can also opt for a small spelled bread.
4. I give vegetables a central place
Full of vitamins and minerals, rich in fiber and water but low in calories, they satiate and slow down the assimilation of carbohydrates consumed during the same meal. In addition, their fiber feeds the good bacteria in the intestine, those that fight against overweight!
In practice : it is put as a starter, raw, cooked or in a soup with pieces, then as a main course, half of the plate.
5. I swap the industrial for homemade
Gluten is hidden in many products. As for those stamped gluten-free, they contain additives and are just as caloric, fatty and sweet as the others. Making homemade allows you to avoid gluten and manage energy intake.
In practice: we cook simply, with the basics. No time ? We plan the menus. We favor vegetables without preparation (endive, cauliflower, salads, broccoli …) and organic to zap the peeling, they are cut into pieces to shorten the cooking and we opt for steam, stew or wok.
6. I rehabilitate products of animal origin
In return for reducing carbohydrates, it is necessary to ensure sufficient intake of meat, fish, seafood and eggs, whose proteins effectively satiate.
In practice : we eat two meals a day, en favoring lean meats and varying seafood : 100 to 150 g for lunch and 50 to 100 g for breakfast or dinner. In the evening, we favor fish, which is more digestible.
7. I control the added fat
With 90 calories per 100 g, they weigh heavily in the balance. However, they should not be eliminated, because they contribute to the maintenance of cells, ensure good satiation and reduce the GI of the meal. They must be well chosen, proportioned and supplemented with foods rich in “good fat”: avocado, oilseeds, fatty fish (mackerel, sardines, etc.).
In practice : we reserve the butter for breakfast; at lunch and dinner, 1 tsp. to c. rapeseed or walnut oil for seasoning and 1 tsp. to c. olive oil for cooking.
8. I allow myself a balanced snack
To destock, the ideal is toe pass sugars (starchy foods, fruits …) in the evening. In this case, it is better to plan a snack in the afternoon, with enough carbohydrates to moderate the appetite at dinner.
In practice : around 4 p.m. to 5 p.m., take 1 fresh fruit and 2 squares of dark chocolate accompanied by an herbal tea.
In case of strong appetite or physical activity, eat a compote without added sugar with 2 tbsp. to s. quinoa or buckwheat flakes, ideally to be taken with this same snack or at dinner, if you cannot do without dessert, but in this case, weight loss will of course be slower.